Contents
- 1. On the packages we read: “natural juice”, “reconstituted juice”, “nectar”. What is the difference?
- 2. Can juice replace fruits or vegetables?
- 3. Freshly squeezed juices – is it better to make them yourself or can you buy them?
- 4. Most types of juices are on store shelves, and some are in refrigerators. Is there a difference between them?
- 5. Is there too much sugar in fruit juices?
- 6. Is it true that vegetable juices are healthier?
- 7. How to relate to an environmentally friendly “bio-juice” of industrial production?
- 8. What about a mixture of milk and fruit juices?
- 9. When is the best time to drink juices?
What is the difference between juice and nectar; is juice an alternative to fruit; what are the advantages of freshly squeezed and “organic” juices and what are fruit smoothies?.. We asked experts to choose the most delicious and healthy option.
What is the difference between juice and nectar; is juice an alternative to fruit; what are the advantages of freshly squeezed and “organic” juices and what are fruit smoothies?.. We asked experts to choose the most delicious and healthy option.
1. On the packages we read: “natural juice”, “reconstituted juice”, “nectar”. What is the difference?
“Natural juice is obtained by direct pressing of fruits without any additives and without sugar,” explains nutritionist Katharina Ickert, nutrition consultant at Bio Gourmet. “This is the elite of commercial fruit juices.” Most often they are sold in glass packaging. Concentrate-based juice (also known as reconstituted juice) is juice that has been first evaporated for ease of transport and then added water before being sold. Usually no sugar is added to it, it is a product of decent quality at an affordable price. And nectars are made from fruits with pulp, such as a banana or apricot, by adding water and sugar – the content of fruits in them is much lower.
2. Can juice replace fruits or vegetables?
“If we take it as the norm that you need to eat five servings of vegetables or fruits a day, one serving (but no more) can be replaced with a glass of juice,” continues Katharina Ickert. — The fact is that industrial juices, which can be bought in regular stores, are a processed product, the content of vitamins is reduced in it and there are practically no ballast substances. In this, juices, of course, are inferior to fruits. On the other hand, in winter, fruits and vegetables grown in greenhouses or brought from afar and specially processed to withstand long storage are most available. Compared to them, a glass of good quality juice will do more good.”
3. Freshly squeezed juices – is it better to make them yourself or can you buy them?
“Freshly squeezed juice should be consumed within half an hour,” says nutritionist-endocrinologist Natalya Kalinchenko. – If you store it longer, then almost all the vitamins it contains will be destroyed by light and air. In stores, freshly squeezed juice is stored in the refrigerator or on ice to slow down the oxidation process a little. But still, after 30 minutes, the minimum of useful remains in the juice. Solution: make juice yourself or buy juice that is being prepared in front of you.
4. Most types of juices are on store shelves, and some are in refrigerators. Is there a difference between them?
Both those and other juices were subjected to the process of pasteurization: the loss of vitamins in this case ranges from 10% to 40%, depending on the brand of juice. But “out of the fridge” juices have undergone flash pasteurization, which has less of an effect on their taste and texture, and is more common in the organic or bio departments. “For the pasteurization of bio-juices, a centrifuge is used, in which a layer of juice of 5 mm flows down a plane heated to 85 ° C and then instantly cools,” explains Katharina Ickert. “This minimizes the degradation of nutrients and extends shelf life.”
5. Is there too much sugar in fruit juices?
“Sugar (glucose syrup, fructose) is added to most long-term juices – this is usually indicated on the packaging,” explains Natalia Kalinchenko. “This is important for those who monitor weight: instantly digestible sugar increases appetite and provokes the development of diabetes.” The amount of sugar also depends on the type of fruit: for example, the sweetest juice – grape – contains about 15 g of sugar per 100 ml, which is equal to three pieces of sugar. Industrial nectars are also high in sugar, so it is best to limit your intake.
6. Is it true that vegetable juices are healthier?
They have less sugar, less acid (with the exception of tomato juice, which is generally considered a berry in botany), and they are easier to digest. They are rich in minerals (eg potassium) and chlorophyll, which we usually lack. “A living source of chlorophyll is the juice of wheatgrass (green shoots of wheat), says Stepan Stoyanov, an expert in the field of healthy nutrition and organizer of the Organiclab biobar. “This drink is 70% chlorophyll, which is a powerful antioxidant that protects the liver and improves blood composition.”
7. How to relate to an environmentally friendly “bio-juice” of industrial production?
It has the same advantages and disadvantages as juices produced from classical agricultural products, but with the difference that no chemical fertilizers and pesticides are used when growing bio-raw materials. In the production of some bio-juices, an original canning method based on the lactic fermentation process is used. “Lacto-fermented juices retain a maximum of useful substances and at the same time can be stored for a long time,” states Natalya Kalinchenko. “This excellent alternative to chemical preservatives is widely used in the production of organic juices.”
8. What about a mixture of milk and fruit juices?
Strictly speaking, this product is neither a real milk drink nor a real fruit juice, meaning it lacks the benefits of both. In addition, it contains water and sugar (about two pieces per glass). “These mixtures are created not for benefit, but for pleasure,” notes Natalya Kalinchenko. So it is better to drink such drinks only occasionally.
9. When is the best time to drink juices?
“On the one hand, juices activate the activity of the digestive glands, facilitating the absorption of food, so it’s good to drink them before meals,” says Natalya Kalinchenko. – But in people with a weak stomach, this can cause an exacerbation of gastritis, pancreatitis, especially when it comes to freshly squeezed juice. In these cases, it is better to drink juice not on an empty stomach, but in between meals. Acidic juices also bind calcium and promote its excretion from the body – they are contraindicated in people with a tendency to osteoporosis.